Americans love dining out. According to the Food Liability Insurance Program, the average person eats at a restaurant about three times a month and orders takeout or delivery more than four times a month. Eating away from home now accounts for over half of all food spending in the U.S.
Eating out isn’t inherently unhealthy, but how we approach it makes a difference. Practicing mindful eating, which means paying attention to what, when, and how much we eat, can help us enjoy restaurant meals while supporting our health and the environment. Mindful eating means listening to your body’s hunger and fullness cues, choosing foods that nourish you, and making intentional efforts to minimize waste.
One of the biggest challenges when eating out is portion size. Research shows that restaurant meals are often two to three times larger than standard serving sizes. While this may feel like “getting more for your money,” it can easily lead to overeating. Social norms such as the “clean your plate” mentality or the sense of satisfaction that comes from “consumption closure” (finishing a meal completely) can reinforce this behavior. Over time, these habits can contribute to weight gain and other health challenges.
Consider these tips for eating mindfully when dining out.
1. Do your homework. Check the menu before arriving. Know before you go to help reduce stress so you can stick with healthier choices rather than being swayed by the tempting options in the moment. Some restaurants also post nutrition information online, which can help you compare.
2. Pay attention to portions. Consider ordering smaller plates, half-portions, or meals from the appetizer menu. Sharing entrées is another great way to enjoy favorite dishes without overindulging. If available, ask your server about lighter portion options.
3. Choose balance, not restriction. Start with a salad or broth-based soup, and aim for a balance of lean proteins, whole grains, and plenty of vegetables – similar to the MyPlate model. Rather than focusing on what to avoid, think about what you can add for better nutrition (e.g., swapping fries for a side of vegetables or fruit).
4. Save and reinvent leftovers. Restaurant meals often stretch into two or more servings. Boxing up part of your meal can help with portion control, provide “consumption closure,” and reduce waste. Leftovers can also be repurposed. Turn leftover grilled chicken into a salad topping, add roasted veggies to scrambled eggs, or use extra rice in a stir-fry. For best results, ask for sauces and dressings on the side to keep food fresh for the next day.
5. Stay hydrated. Thirst can often masquerade as hunger. Drinking water before and during meals helps your body distinguish between the two and may prevent overeating. Choosing water over sugary beverages also cuts added calories and supports overall health.
6. Practice mindful pacing. Eat slowly to allow time for your body to register fullness cues, which can take 15-20 minutes. Putting your fork down between bites, savoring flavors, and engaging in conversation can help you eat more intentionally.
7. Treat dining out as an experience, not a routine. Instead of relying on restaurants for everyday meals, think of eating out as a chance to celebrate, connect with others, or enjoy foods you don’t usually make at home. This perspective helps keep the practice of eating out occasional and special, while also reducing reliance on higher-calorie, less nutrient-dense meals.
Finding Balance and Joy
Mindful eating at restaurants is not about strict calorie counting or depriving yourself of favorites. Rather, it’s about balance, moderation, and enjoyment. Listen to your body, choose nourishing foods, and make intentional decisions about portions and waste. Then you can enjoy the experience of dining out while supporting your health and the environment.
To see article references, visit Extension.usu.edu.